The Background
22 Months ago I rowed at the Australian National Rowing Titles, finishing 6th in the Open Schoolboys Single Scull.
I was also part of the crew that won my school's third consecutive gold medal in the Open Schoolboys Quad Scull.
18 months later the stroke from that quad won a Bronze Medal in the Junior Mens Double Scull at the World Junior Championships...
I was working in a fish and chip shop...
That was the kick up the arse I needed to get back into it. I'd been coaching for 6 months but I decided I needed to get back into the boat. I made inquiries and made the promise to myself.
"I am going to row at nationals again"
I found myself a respected Lightweight Coach, a top quality fitness trainer and sought support from my family and friends.
I set myself the goal of qualifying for the U23 Queensland Lightweight Four (The Penrith Cup Four). This goal was not achieved.
One month ago the Queensland State Championships were held. I won a gold, silver and bronze medal in the G3 Double, G3 Single and Men's Lightweight Double respectively. My coach has told me (and my double's partner) if we want to go, he will send us to the National Championships in March. We would row the U23 Lightweight Double, both of us would enter the U23 Lightweight Single and if we can find two quality, reliable people to form a crew we will also row the U23 Lightweight Quad. So he (and I) am on a quest... the Quest for the Golden Medal!
The Man
Name: Sam
Nickname: Dutes
Age: 18
Height: 181cm
Weight:68kg
BF%: 9%
Best 2KM Ergo Time: 6:52
Best 6KM Ergo Time: 22:18
The Targets
Weight: 71kg (prior to dehyrdration, therefore I can make weight comfortably for the single and can easily drop down to take weight if necessary in crew boats)
BF%: 7%
Target 2KM Ergo Time: 6:44
Target 6KM Ergo Time: 22:00
The Dream
1)To Qualify for an A final in any of the (potentially) 3 boats I will be competing in at Nationals.
2)To Qualify for nothing less than a C Final (Finals run A-F) in any boat
3)To win a Gold Medal in one of the three boats (best option probably the Double)
The Deadline
The National Titles commence on March 3 2009 (58 Days till competition commences)
The Obstacles
1) I am learning sweep oar technique with a view to competing in pairs/fours and eights later this year and to again try for Penrith Cup Four at the end of the year. This will take time away that could be better spent doing hard miles in the double or single.
2) There are currently (reliably) just me and my doubles partner. Therefore we need to find 2 more quality lightweight rowers to form a quad with.
3) My budget, as always, is low, therefore i may need to be creative at times with regards to diet.
The Tools
I have a full access to 3 world class gym facilities.
I have my own, high quality racing scull to train and compete in.
I have a very successful and experienced former Lightweight Rower as my fitness coach
My Rowing coach is one of the most respected lightweight coaches in Australia.
My Doubles partner is a very talented sculler, a fine athlete and former member of the JETS (Junior Elite Talent Search) program that I was not invited to. I have tremendous confidence in his abilities and am more than happy to let him stroke our double. He will play a massive role in my success or otherwise.
The Key Dates
28th January - I go back to work full time.
7th February - New South Wales State Titles, we will be there. This should be an opportunity to meet some rowers who would be interested in rowing with me and my doubles partner in a quad.
28th February - We depart for Tasmania (the venue for this Year's National Titles) to acclimatise (the temperature is about 5-10º Celsius lower than in Queensland) and to train on the course.
3rd March - The Regatta begins.
The Plan
Prior to Work Recommencing - Weekly (this may vary depending on demands of rowing coach)
Monday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Ab work and Stretching (10.30am)
Session 3: Ergo Training 2k Warm Up, 4x500m @split (starting at 1:41)
w/3mins recovery, decrease split by 2seconds and recovery by 60 seconds as soon as all 4 splits can be held.
Tuesday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Training Session with Fitness Coach (10.30am)
Duration: 45 Minutes
Session 3:
Off
Wednesday
Session 1: Row (4.45am)
Duration 120-180 Minutes
Session 2: Off
Session 3: Weights (depending on work done with fitness coach) (3.30pm)
Bench Press 1xWarm Up set, 2x5
Squat 1xWarm Up set, 2x5
One Arm S/B Rows 1xWarm Up set, 2x5
Weighted Russian Twists 6x24
Weighted S/B Sit Ups 6x12
Standing Military Press 1xWarm Up Set, 2x5
Seated Row 1xWarm Up set, 2x5
Deadlift 1xWarm Up set, 2x5
Duration: 45mins
Thursday
Session 1: Off
Session 2: Training Session w/Fitness Coach's Program (10.30pm)
Duration: 45 Minutes
Session 3: (Depending on Fitness Coach's Program)
6k Ergo @18 (also depends on work done on water, might just take session off)
Friday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Off
Session 3: Weights (depending on work done with fitness coach) (3.30pm)
Bench Press 1xWarm Up set, 2x5
Squat 1xWarm Up set, 2x5
One Arm S/B Rows 1xWarm Up set, 2x5
Weighted Russian Twists 6x24
Weighted S/B Sit Ups 6x12
Standing Military Press 1xWarm Up Set, 2x5
Seated Row 1xWarm Up set, 2x5
Deadlift 1xWarm Up set, 2x5
Duration: 45mins
Saturday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Possible Mt Cootha Ride (local mountain)
Duration: The Dominator. Probably 2 hours depending on how many laps.
Session 3: Depending on if we do a MT Cootha Ride I'll go to the gym or not. IF we do one I won't go to the gym, if we don't I will.
Sunday
Session 1: Off
Session 2: Gym (if Mt Cootha Ride Saturday)
Do Fitness Coach's Program.
Duration: 45mins
Session 3: Off
The Diet
Generally,
Breakfast: 8 weetbix w/1% Milk
Mid Morning (or immediately after Session 2): Protein Shake w/Honey + 1% Milk
Lunch: Sandwiches - beef/ham/tuna, cheese, tomato on wholemeal bread
Mid Afternoon: Fruit - apples or oranges
Dinner: Pasta w/sauce and mince or Chicken Stir Fry
Pre-Bed: Protein Shake w/1% Milk.
The program will have to be adapted, as my coaching commitments recommence on 7/01/09, however that will be just one crew and just one morning a fortnight, after trials though I will have to take a week off to coach them for rowing camp. After that I will try and get my co-coach to take up as much of the work as she can manage until the end of the season.
Feel free to offer constructive advice.
If I miss training (once the program starts), use any sort of insults you want! Make sure it doesnt happen again (yes I mean you Maureen!)
And to lead me into this training program (again)
"You're dream isn't big enough if it doesn't scare you"
It's time to dream again. The first journey of 2009 is about to begin.
22 Months ago I rowed at the Australian National Rowing Titles, finishing 6th in the Open Schoolboys Single Scull.
I was also part of the crew that won my school's third consecutive gold medal in the Open Schoolboys Quad Scull.
18 months later the stroke from that quad won a Bronze Medal in the Junior Mens Double Scull at the World Junior Championships...
I was working in a fish and chip shop...
That was the kick up the arse I needed to get back into it. I'd been coaching for 6 months but I decided I needed to get back into the boat. I made inquiries and made the promise to myself.
"I am going to row at nationals again"
I found myself a respected Lightweight Coach, a top quality fitness trainer and sought support from my family and friends.
I set myself the goal of qualifying for the U23 Queensland Lightweight Four (The Penrith Cup Four). This goal was not achieved.
One month ago the Queensland State Championships were held. I won a gold, silver and bronze medal in the G3 Double, G3 Single and Men's Lightweight Double respectively. My coach has told me (and my double's partner) if we want to go, he will send us to the National Championships in March. We would row the U23 Lightweight Double, both of us would enter the U23 Lightweight Single and if we can find two quality, reliable people to form a crew we will also row the U23 Lightweight Quad. So he (and I) am on a quest... the Quest for the Golden Medal!
The Man
Name: Sam
Nickname: Dutes
Age: 18
Height: 181cm
Weight:68kg
BF%: 9%
Best 2KM Ergo Time: 6:52
Best 6KM Ergo Time: 22:18
The Targets
Weight: 71kg (prior to dehyrdration, therefore I can make weight comfortably for the single and can easily drop down to take weight if necessary in crew boats)
BF%: 7%
Target 2KM Ergo Time: 6:44
Target 6KM Ergo Time: 22:00
The Dream
1)To Qualify for an A final in any of the (potentially) 3 boats I will be competing in at Nationals.
2)To Qualify for nothing less than a C Final (Finals run A-F) in any boat
3)To win a Gold Medal in one of the three boats (best option probably the Double)
The Deadline
The National Titles commence on March 3 2009 (58 Days till competition commences)
The Obstacles
1) I am learning sweep oar technique with a view to competing in pairs/fours and eights later this year and to again try for Penrith Cup Four at the end of the year. This will take time away that could be better spent doing hard miles in the double or single.
2) There are currently (reliably) just me and my doubles partner. Therefore we need to find 2 more quality lightweight rowers to form a quad with.
3) My budget, as always, is low, therefore i may need to be creative at times with regards to diet.
The Tools
I have a full access to 3 world class gym facilities.
I have my own, high quality racing scull to train and compete in.
I have a very successful and experienced former Lightweight Rower as my fitness coach
My Rowing coach is one of the most respected lightweight coaches in Australia.
My Doubles partner is a very talented sculler, a fine athlete and former member of the JETS (Junior Elite Talent Search) program that I was not invited to. I have tremendous confidence in his abilities and am more than happy to let him stroke our double. He will play a massive role in my success or otherwise.
The Key Dates
28th January - I go back to work full time.
7th February - New South Wales State Titles, we will be there. This should be an opportunity to meet some rowers who would be interested in rowing with me and my doubles partner in a quad.
28th February - We depart for Tasmania (the venue for this Year's National Titles) to acclimatise (the temperature is about 5-10º Celsius lower than in Queensland) and to train on the course.
3rd March - The Regatta begins.
The Plan
Prior to Work Recommencing - Weekly (this may vary depending on demands of rowing coach)
Monday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Ab work and Stretching (10.30am)
Session 3: Ergo Training 2k Warm Up, 4x500m @split (starting at 1:41)
w/3mins recovery, decrease split by 2seconds and recovery by 60 seconds as soon as all 4 splits can be held.
Tuesday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Training Session with Fitness Coach (10.30am)
Duration: 45 Minutes
Session 3:
Off
Wednesday
Session 1: Row (4.45am)
Duration 120-180 Minutes
Session 2: Off
Session 3: Weights (depending on work done with fitness coach) (3.30pm)
Bench Press 1xWarm Up set, 2x5
Squat 1xWarm Up set, 2x5
One Arm S/B Rows 1xWarm Up set, 2x5
Weighted Russian Twists 6x24
Weighted S/B Sit Ups 6x12
Standing Military Press 1xWarm Up Set, 2x5
Seated Row 1xWarm Up set, 2x5
Deadlift 1xWarm Up set, 2x5
Duration: 45mins
Thursday
Session 1: Off
Session 2: Training Session w/Fitness Coach's Program (10.30pm)
Duration: 45 Minutes
Session 3: (Depending on Fitness Coach's Program)
6k Ergo @18 (also depends on work done on water, might just take session off)
Friday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Off
Session 3: Weights (depending on work done with fitness coach) (3.30pm)
Bench Press 1xWarm Up set, 2x5
Squat 1xWarm Up set, 2x5
One Arm S/B Rows 1xWarm Up set, 2x5
Weighted Russian Twists 6x24
Weighted S/B Sit Ups 6x12
Standing Military Press 1xWarm Up Set, 2x5
Seated Row 1xWarm Up set, 2x5
Deadlift 1xWarm Up set, 2x5
Duration: 45mins
Saturday
Session 1: Rowing (4.45am)
Duration: 120-180 Minutes
Session 2: Possible Mt Cootha Ride (local mountain)
Duration: The Dominator. Probably 2 hours depending on how many laps.
Session 3: Depending on if we do a MT Cootha Ride I'll go to the gym or not. IF we do one I won't go to the gym, if we don't I will.
Sunday
Session 1: Off
Session 2: Gym (if Mt Cootha Ride Saturday)
Do Fitness Coach's Program.
Duration: 45mins
Session 3: Off
The Diet
Generally,
Breakfast: 8 weetbix w/1% Milk
Mid Morning (or immediately after Session 2): Protein Shake w/Honey + 1% Milk
Lunch: Sandwiches - beef/ham/tuna, cheese, tomato on wholemeal bread
Mid Afternoon: Fruit - apples or oranges
Dinner: Pasta w/sauce and mince or Chicken Stir Fry
Pre-Bed: Protein Shake w/1% Milk.
The program will have to be adapted, as my coaching commitments recommence on 7/01/09, however that will be just one crew and just one morning a fortnight, after trials though I will have to take a week off to coach them for rowing camp. After that I will try and get my co-coach to take up as much of the work as she can manage until the end of the season.
Feel free to offer constructive advice.
If I miss training (once the program starts), use any sort of insults you want! Make sure it doesnt happen again (yes I mean you Maureen!)
And to lead me into this training program (again)
"You're dream isn't big enough if it doesn't scare you"
It's time to dream again. The first journey of 2009 is about to begin.
